Winter Mediterranean Chickpea Salad Recipe
Description
This Winter Mediterranean Chickpea Salad is a nutritious, vibrant, and protein-packed dish perfect for cold weather. It combines hearty chickpeas, crunchy vegetables, and tangy feta cheese with a zesty lemon-garlic dressing. This salad is high in fiber and protein, making it a satisfying vegetarian meal or a healthy side dish.
Prep Time & Yield
Prep Time: 15 minutes
Cook Time: 0 minutes (No cooking required)
Total Time: 15 minutes
Servings: 4
Ingredients
For the Salad:
1 can (15 oz) chickpeas, drained and rinsed
1/2 red onion, finely chopped
1/2 cup cherry tomatoes, halved
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
1/2 English cucumber, diced
1/4 cup Kalamata olives, sliced
1/4 cup crumbled feta cheese (optional)
2 tablespoons fresh parsley, chopped
2 tablespoons fresh mint, chopped (optional)
For the Dressing:
3 tablespoons extra virgin olive oil
1 tablespoon lemon juice
1 teaspoon red wine vinegar
1 garlic clove, minced
1/2 teaspoon dried oregano
Salt and black pepper to taste
Instructions
Prepare the Salad
Rinse and drain the chickpeas.
Chop all the vegetables and fresh herbs.
Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper.
Assemble the Salad
In a large bowl, combine chickpeas, onion, tomatoes, bell peppers, cucumber, olives, feta cheese, parsley, and mint.
Toss and Serve
Drizzle the dressing over the salad and toss to combine.
Let it sit for 10 minutes before serving for the flavors to meld.
Nutritional Information (Per Serving)
Calories: ~220 kcal
Protein: ~7g
Carbohydrates: ~25g
Fiber: ~6g
Fat: ~10g
Sodium: ~300mg
FAQs
1. Can I make this salad ahead of time?
Yes! It tastes even better after a few hours as the flavors blend. Store it in an airtight container in the fridge for up to 3 days.
2. Can I make it vegan?
Absolutely! Just omit the feta cheese or use a vegan alternative.
3. What can I serve with this salad?
It pairs well with grilled chicken, fish, pita bread, or a warm bowl of soup.
4. Can I add more protein?
Yes! Add grilled chicken, shrimp, or even quinoa for an extra protein boost.
5. What if I don’t have fresh herbs?
You can use dried herbs instead, but reduce the quantity by half since dried herbs a
re more concentrated.